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03/11/2019

Posted on Mar 10, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (No Measure)

A1. 10-15 GHD Back Extensions, r30s x 3

A2. 30s Hollow Hold, r30s x 3

A3. AMRAP Strict TTB/K2E/Knee raises r3min x 3
*The order of A1/A2 does not matter to make it work with equipment, but always do A3 last.

Metcon

Metcon (Calories)

10 minutes Assault Bike for cals

15-sec Sprint (build to all out last 2-sec)

45-sec Rest/Easy Spin
*Jump off the bike once you’ve done the 15-sec sprint and then get back on around 30-sec and start moving slow the bike so you’re ready to go again at :00, use the 1:3 work/rest appropriately

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.